I’ve rounded up some of the tastiest diabetes friendly low carb pumpkin recipes for balancing blood sugars and managing diabetes!
Pumpkin contains so many great nutrients, but it is often added to recipes that have lots of sugar. So, I’ve got the best, most delicious low carb pumpkin recipe options for you to keep blood sugars stable.
Is pumpkin good for diabetes?
Ever wondered how you can eat pumpkin for diabetes and what nutrients it offers? Here’s what pumpkin brings to the table.
Many people consider pumpkin to be a vegetable because of its nutrient profile, but it’s technically a fruit. Pumpkin provides a rich source of vitamin A, fiber, antioxidants, and other nutrients. This combination of fiber and other health promoting nutrients can be helpful when managing diabetes.
Pumpkin recipes for diabetes
Looking for pumpkin recipes that are diabetes friendly shouldn’t be so hard. The low carb pumpkin recipes below are perfect any time of year and so delicious. We want to find recipes that offer:
- Plant based fat
- Quality fiber sources
- Protein source
Easy low carb pumpkin recipes
These are some of the best diabetes-friendly low carb pumpkin recipes you’ll find! But remember that “low carb” does not mean “no carb.” Pumpkin itself has carbohydrate in it. The recipes below are lower in carbohydrate compared to other options in the same category.
For my own recipes, I added the carbs per serving (from each recipe card) so you can plan ahead.
- Easy Mini Pumpkin Pie Tarts (Once Upon a Pumpkin)
- Low Carb Pumpkin Pie (Delish.com)
- Pumpkin Pie Protein Bites: 10g carbs per bite
- Pumpkin Spice Roasted Cashew Butter: 9g carbs per serving
- Chocolate Pumpkin Avocado Pudding (Kara Lydon Nutrition)
- Pumpkin Yogurt Dip (The Lean Green Bean)
- Pumpkin Cheesecake Bars with Oatmeal Crust: 33g carbs and 9g fiber per bar
- Maple Pumpkin Peanut Butter Bars (KISS in the Kitchen)
- Low Sugar Crockpot Pumpkin Spice Hot Chocolate: 17g carbs per serving
- Creamy Sweet Potato Kefir Smoothie: 48g carbs and 18g protein per serving
- Low Carb Pumpkin Spice Latte: 11g carbs per latte
- Diabetes Friendly Pumpkin Bread: 23g carbs per slice
- Healthy Pumpkin Cake (Once Upon a Pumpkin)
- Flourless Vegan Pumpkin Spice Cookies: 13g carbs per cookie
- No Bake Gluten Free Pumpkin Cookies: 16g carbs per cookie
- Gluten Free Pumpkin Snickerdoodle Cookies: 18g carbs per cookie
- Pumpkin Spice Breakfast Quinoa Bowl: 51g carbs and 11g protein per bowl
- 5-ingredient Pumpkin Pie Overnight Oats (Chelsey Amer Nutrition)
- Pumpkin Protein Muffins: 20g carbs and 14g protein per muffin (NEW)
- Pumpkin Spiced Turkey Chili: 41g carbs, 15g fiber, and 34g protein per bowl (NEW)
Low carb diabetes friendly pumpkin pie recipes
I am a huge pumpkin pie fan! Come Thanksgiving, that is the one dessert I look forward to all day!
- Easy Mini Pumpkin Pie Tarts(Once Upon a Pumpkin)
- Low Carb Pumpkin Pie (Delish.com)
Added sugar free low carb pumpkin recipes
Some of my favorite pumpkin inspired recipes actually don’t have any added sugar at all and are super simple to make.
Low carb pumpkin pudding recipes
Have you ever tried pumpkin pudding? If not, you have to try these deliciously smooth recipes!
- Chocolate Pumpkin Avocado Pudding (Kara Lydon Nutrition)
- Pumpkin Yogurt Dip (The Lean Green Bean)
Low carb pumpkin bar recipes
You can’t go wrong with a good pumpkin bar recipe, and these are two of my favorites!
- Pumpkin Cheesecake Bars with Oatmeal Crust
- Maple Pumpkin Peanut Butter Bars (KISS in the Kitchen)
Low carb pumpkin smoothie recipes and drinks
When it comes to pumpkin inspired drinks, smoothies, and beverages, I get very excited! There’s so many different options!
- Low Sugar Crockpot Pumpkin Spice Hot Chocolate
- Creamy Sweet Potato Kefir Smoothie
- Low Carb Pumpkin Spice Latte
Low carb pumpkin cake recipes and pumpkin bread
If you prefer a denser texture more like a pumpkin bread, you’ve got to try my diabetes friendly pumpkin bread. Or, if you’d rather have a more traditional cake type recipe, you need try this delicious pumpkin cake recipe from Once Upon a Pumpkin.
- Diabetes Friendly Pumpkin Bread
- Healthy Pumpkin Cake (Once Upon a Pumpkin)
Low carb pumpkin cookie recipes
Looking for an easy pumpkin cookie recipe that’s also blood sugar friendly? I have you covered!
- Flourless Vegan Pumpkin Spice Cookies
- No Bake Gluten Free Pumpkin Cookies
- Gluten Free Pumpkin Snickerdoodle Cookies
Low carb pumpkin breakfast recipes
Pumpkin is delicious anytime of day, but especially first thing in the morning!
- Pumpkin Spice Breakfast Quinoa Bowl
- 5-ingredient Pumpkin Pie Overnight Oats (Chelsey Amer Nutrition)
New this year: my Pumpkin Protein Muffins have 14g protein per muffin, so they make an easy grab-and-go breakfast.
Savory pumpkin recipes
Pumpkin isn’t just for dessert! My Pumpkin Spiced Turkey Chili has 15g fiber and 34g protein per bowl, which makes it a hearty fall dinner that keeps you full.
Keto pumpkin recipes
Some of the recipes above would qualify as keto pumpkin recipes, but it’s important to remember that following a keto diet is not appropriate for most people with diabetes. There are certainly times when having a good go-to low carb recipe is needed and helpful with diabetes. But, consistent low or no carb intake can be harmful in many situations. If you have specific questions about what works for you, make sure to consult someone from your healthcare team.
Pumpkin puree vs. pumpkin pie filling
This is the mix-up I see most at the grocery store. The cans look almost identical, but they’re very different:
- Pumpkin puree (look for “100% pure pumpkin”) is just pumpkin. A full cup has about 20g carbohydrate and 7g fiber, with no added sugar.
- Pumpkin pie filling already has sugar and spices mixed in, so it’s much higher in added sugar.
All of the recipes above call for pure pumpkin puree, so double-check the label before you grab a can.
How to enjoy pumpkin desserts without a big blood sugar spike
- Pair it with protein. A dollop of Greek yogurt on pumpkin bread or a handful of nuts with a cookie helps slow things down.
- Go mini. Pumpkin pie bites, mini tarts, and muffins make portions easy without feeling like you’re missing out.
- Enjoy it with a meal. Dessert right after dinner usually lands softer than a sweet snack on an empty stomach.
- Don’t toss the seeds. Pumpkin seeds bring protein, fiber, and magnesium. Here’s more on the benefits of pumpkin seeds for people with diabetes.
Common Questions About Pumpkin and Diabetes
Is pumpkin good for people with diabetes?
Yes! Pumpkin is rich in fiber, vitamin A, and antioxidants. Plain pumpkin puree has carbohydrate, but it also has fiber, so it fits well into a balanced eating plan. The bigger thing to watch is how much sugar gets added in recipes.
How many carbs are in pumpkin?
One cup of canned pumpkin puree has about 20g carbohydrate and 7g fiber. Most recipes use much less than a full cup per serving, so the pumpkin itself usually adds just a few grams of carbs.
Can people with diabetes eat pumpkin pie?
Absolutely. A lower sugar version like the mini pumpkin pie tarts or the low carb pumpkin pie above is a great option, and even a regular slice can fit when you pair it with a protein-rich meal. Paying attention to portion size helps the most.
What are the best pumpkin desserts for people with diabetes?
Look for pumpkin desserts with protein or fiber built in. A few favorites from this list are the Pumpkin Pie Protein Bites, Pumpkin Cheesecake Bars with Oatmeal Crust, and No Bake Gluten Free Pumpkin Cookies.
More low carb diabetes recipes…
Looking for more easy low carb or diabetes-friendly recipe ideas? Make sure to check out these posts too:
